Nutrition Plan: Lose 25+ Pounds

Nutritionist Nancy Clark shows Kate how more meals can equal less weight.

"There are times when I'm working that I get so hungry, I'm shaking," says Sanders, who often forgets to eat while she's managing an event, then snacks on high-calorie catered food afterward. That's Sanders's major problem, says nutritionist Nancy Clark: Sanders typically creates a massive calorie deficit during the day, then gets so hungry she overeats later on. Clark wants to overhaul Sanders's habits by making sure she eats at least four times a day and doesn't go more than four hours without eating. Here's how.

Clark uses the formula below to calculate the number of calories clients should consume daily to gradually lose weight while still being able to maintain energy to exercise. Keep in mind that 3,500 calories equals one pound.

1. Multiply your goal weight by 10.2. Add 20 percent of that number if you sit at a desk all day; 50 percent if you're moderately active; or 70 percent if you're moving all day.3. Add the number of calories burned during your workouts (see "What's Your Sweat Worth?").4. Reduce the total by 15 percent.

Keep a steady pace

Aim for four small meals a day that are about the same number of calories. To help evenly distribute your calories, think of each meal as a bucket. Make sure you have at least three types of food in each bucket: fruits and vegetables, grains, and protein like low-fat dairy and lean meats. Fifty-five to 65 percent of the calories in your diet should be from carbs (whole-grain breads, fruits); 10 to 15 percent from protein (chicken, tofu, beans); and 20 to 30 percent from unsaturated fats (olive oil, walnuts).